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Chris Forbis · 11-21-2008, 06:52 PM

21 November 2008

Strength/Plyo Workout
Squat - 4 sets of 8 reps @ 155#, 3 min of rest between sets

Natural GH Hamstring Curl
4 sets of 6 reps, negatives with a push-off at bottom, 2 min of rest between sets

Box Squat Jumps
2 sets of 5 reps up w/ 20# DBs, then 2 sets of 5 reps out w/ 20# DBs, 2 min of rest between sets

Depth Jumps
4 sets of 4 reps, off of 30" box, 20 sec between jumps, 3 minutes between sets

I repeated the squat weight from last week because it was a little tough last time out and I wanted to be sure I was able to focus on form. I did, and the sets went really well. The hamstring curls are still pretty pathetic, but are improving.

I'm taking next week off, mostly because I'm traveling for the holiday. I'll jump back in with 155 on the squat, 10# DBs on the box squat jumps, and 18" on the depth jumps.

11-21-2008, 06:52 PM	#16
Chris Forbis Senior Member Join Date: Oct 2006 Location: Greenville, SC Posts: 836	21 November 2008 Strength/Plyo Workout Squat - 4 sets of 8 reps @ 155#, 3 min of rest between sets Natural GH Hamstring Curl 4 sets of 6 reps, negatives with a push-off at bottom, 2 min of rest between sets Box Squat Jumps 2 sets of 5 reps up w/ 20# DBs, then 2 sets of 5 reps out w/ 20# DBs, 2 min of rest between sets Depth Jumps 4 sets of 4 reps, off of 30" box, 20 sec between jumps, 3 minutes between sets I repeated the squat weight from last week because it was a little tough last time out and I wanted to be sure I was able to focus on form. I did, and the sets went really well. The hamstring curls are still pretty pathetic, but are improving. I'm taking next week off, mostly because I'm traveling for the holiday. I'll jump back in with 155 on the squat, 10# DBs on the box squat jumps, and 18" on the depth jumps.